Omega 3 and Spinach

Omega-3 fatty acids are a class of essential fatty acids. They are involved in an array of important biochemical reactions occurring in your body. Because you cannot synthesize them, Omega-3s are a required nutrient that you must obtain from foods. Although many people are familiar with sources such as fish and flaxseed, a little-known fact is that leafy green vegetables such as spinach are also high in this important fatty acid.

Omega-3 Functions

Omega-3 fatty acids serve several important functions in your body. According to the University of Maryland Medical Center, omega-3s exert anti-inflammatory effects that may help lower your risk of many chronic diseases, including heart disease and cancer. Because they are concentrated in the brain, they bolster memory and brain performance, and a dietary deficiency can result in symptoms such as poor memory and mood swings.

Omega-3 Requirement

To avoid symptoms of inflammation and keep your brain functioning properly, it is important to meet the recommended daily intake for omega-3. The Institute of Medicine recommends that men consume 1.6 g/day of omega-3s. Women should aim for 1.1 g/day. If you are pregnant or lactating, your daily requirement is closer to 1.5 g/day.

Sources

The Institute of Medicine names vegetable oils such as canola and soybean oils as good sources of omega-3s. Ground flaxseeds are another option. In fact, one tbsp. of flaxseeds meets the daily requirement of omega-3s for men. Additional sources include fish oil and fatty fish such as mackerel, lake trout, sardines and salmon. Meat and eggs contain smaller amounts.

Omega-3 and Spinach

Leafy green vegetables are also high in omega-3s, and spinach tops the list. One cup of boiled spinach has 160 mg. of omega-3s, or 10 percent of the daily requirement. Compared to other sources this may not seem like much, until you consider that one such serving of spinach contains 40 calories. A couple of these servings can take you a long way towards meeting your omega-3 quota.